Chickpea Recipes

Jun 18, 2019

Chickpeas come with a wide range of potential health benefits. In this article, we will see 3 interesting recipes to include chickpeas in our diet.

Before that, let’s have a look at some facts about chickpeas.

·       Chickpeas are also sometimes known as Garbanzo beans.

·       They are a good source of carbohydrates, protein and fibre. 

·       They also contain magnesium, calcium, manganese, phosphorus, folate, selenium, zinc, copper and vitamin K.

·       They are naturally cholesterol free and gluten free and a good source of protein for vegans.

·       However, chickpeas just like other legumes contain anti-nutritional factors which causes gastro-intestinal problems and even bloating in some individuals. Soaking, sprouting and cooking will reduce these factors and make it easier for digestion and absorption of various nutrients.

HEALTH BENEFITS OF CHICKPEAS

·       Chickpeas help in the management of diabetes due to their high fibre content.

·       Assist in weight management.

·       Chickpeas are good for bone health.

·       They support heart health and also aid in lowering cholesterol levels in the body.

·       Help in managing blood pressure.

Soaking the chickpeas for 8-10 hours in water before cooking is recommended for great taste and texture and also to ease the cooking process. Chickpeas add a nice nutty flavour to the meals.  

Now let’s have a look at some of the recipes which include chickpeas in various forms and combinations to be included in the diet.   

 

CHICKPEA METHI CURRY

This recipe uses an unusual blend of flavours by combining chickpeas with fenugreek leaves (methi leaves) with a hint of coconut milk. This curry is mildly spiced and very different from the regular chana masala prepared in most indian homes. 

Course dinner, lunch, Main Course
Cuisine Indian
Keyword chickpeas, fenugreek leaves, gluten free, indian food, vegan, vegetarian cooking
Prep Time 15 minutes
Cook Time 40 minutes
Servings 4
Calories 120 kcal
Author Mehvish Kazi

Ingredients

  • 1 cup chickpeas, cooked
  • 1 packed cup fenugreek/methi leaves chopped
  • 2 medium onions, chopped
  • 1 small tomato, chopped
  • 2 Tbsp coconut milk powder mixed with water to form 100 ml
  • 3-4 cloves garlic, crushed
  • 1-2 green chillies, chopped
  • 1 bayleaf
  • 1/2 tsp turmeric powder
  • 1 tsp coriander powder
  • 1 tsp freshly roasted cumin powder
  • 1/2 tsp garam masala powder
  • 1/2 tsp black pepper powder
  • salt, to taste
  • 2 tsp oil

Instructions

  1. Soak about half a cup of chickpeas in water for at least 8 hours or overnight. Then pressure cook the chickpeas with water till done. That would be about 2 whistles of the cooker on high flame, then lower the flame and cook for about 15-20 minutes till done. (You need one cup of cooked chickpeas)

  2. Heat oil in a pan, add a bay leaf and some crushed garlic and sauté for about 30 seconds.
  3. Add in the chopped onions and sauté on high heat till they turn soft and translucent.

  4. Now add in the turmeric powder, coriander powder and cumin powder and fry well for a minute.

  5. Then add in the chopped tomato and salt and mix well on medium flame till the tomato turns soft. Add in some water from the cooked chickpea or just some plain water if the mixture gets too dry.

  6. Add in chopped green chillies as per your taste and cook this mixture well stirring occasionally. Add a dash of water if it gets too dry or starts sticking to the pan.

  7. Once this gravy is cooked well, add in the cooked chickpeas along with the water in which it was cooked and mix well.

  8. Add the chopped methi leaves (fenugreek leaves), give it good stir and cover and cook on medium flame for about 4-5 minutes.
  9. Now add the coconut milk and mix well. Once the curry begins to boil, lower the flame, add some black pepper powder and garam masala powder and cover the pan and simmer for about 10 minutes. 

  10. Adjust the consistency of the curry as per your liking and serve hot.

Recipe Notes

NUTRITIVE VALUE PER SERVING:

Energy – 120 kcals

Protein – 4.2 g

Carbohydrates – 14 g

Fats – 5.3 g

Fibre – 4.2 g

 

CLASSIC HUMMUS

Hummus is a middle eastern dip or spread used as a snack or an appetiser. It is super easy to prepare and ofcource healthy and tasty! Just a few ingredients and a good blender is all you need. Use it as a dip with vegetables or other starters, as a spread for rolls or sandwiches or add a small amount to your salad to enjoy this versatile dish. 

Course Appetizer, Snack
Keyword gluten fee, healthy dips, healthy spreads, hummus, middle east, vegan
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Servings 4
Calories 149 kcal
Author Mehvish Kazi

Ingredients

  • 1 cup cooked chickpeas
  • 2 tbsp tahini
  • 3-4 cloves garlic
  • 2 tbsp lemon juice
  • 1 tbsp extra virgin olive oil
  • 1 tsp roasted cumin powder (optional)
  • salt to taste

Instructions

  1. Boil chickpeas in sufficient water in the pressure cooker. Once done, drain the chickpeas and let them cool to room temperature.
  2. Take 1 cup cooked chickpeas in a high speed blender and blend it well. Stop to scrape down the sides of the blender.

  3. Now add in the tahini, garlic, lemon juice, salt and roasted cumin powder (optional) and blend well.

  4. Add in the extra virgin olive oil and blend it all to a smooth mixture. If your blender is not too powerful, you may need to add 1-2 tbsp of warm water to blend it all together to get a smooth creamy mixture. 

    Taste the hummus and adjust the salt and other flavours like lime juice, tahini depending on your own preference.  

  5. Empty the hummus in a serving bowl and garnish with half a tsp of olive oil and a pinch of roasted cumin or paprika (totally optional). Serve with vegetable sticks or use as a dip or spread in rolls, sandwiches, salads etc.

Recipe Notes

NUTRITIVE VALUE PER SERVING:

Energy – 149 Kcals

Protein – 5 g

Carbohydrates – 11.5 g

Fats – 9.2 g

 

CHICKPEA PATTIES


Course Appetizer, Snack
Cuisine Indian
Keyword chickpeas, gluten free, healthy snacks, starters, vegan, vegetarian snacks
Prep Time 15 minutes
Cook Time 41 minutes
Total Time 56 minutes
Servings 8 patties
Calories 55 kcal
Author Mehvish Kazi

Ingredients

  • 1 cup cooked chickpeas
  • 1 small onion, chopped
  • 1/2 medium carrot, grated
  • 1 small capsicum, chopped
  • 1 small piece ginger, chopped
  • 3-4 cloves garlic, chopped
  • 1/2 tsp cumin seeds
  • 1 tsp rice flour
  • 1/4 tsp turmeric powder
  • 1/2 tsp red chilli powder
  • 1/2 tsp garam masala powder
  • 1/2 tsp black pepper
  • a few coriander leaves, chopped
  • salt, to taste
  • 3 tsp oil

Instructions

  1. Soak half cup chickpeas in water for at least 8 hours or overnight. Then pressure cook the chickpeas with water till done. That would be about 2 whistles of the cooker on high flame, then lower the flame and cook for about 15-20 minutes till done. 

  2. Meanwhile, in a pan, take half a tsp of oil and add cumin seeds, chopped garlic and ginger and sauté for a few seconds.

  3. Now add the vegetables – onions, carrots and capsicum to the pan and sauté on medium heat for 2-3 minutes.

  4. Once the vegetables turn a little soft but still have a little crunch, add in the dry masalas and salt and sauté it well for 1-2 minutes and put off the flame. Let this mixture cool.

  5. Take 1 cup cooked and drained chickpeas and mash them with a spoon or your fingers while still slightly hot.

  6. Now add in the cool vegetable mixture to the mashed chickpeas. Add in rice flour, chopped coriander leaves, crushed black pepper and salt and mix it well.

  7. Form round patties (makes about 8 small ones).

  8. Take oil in a non-stick pan. And fry the patties on both sides till golden brown and crisp.

  9. Serve hot with green chutney or a dip of your choice.

Recipe Notes

NUTRITIVE VALUE PER PIECE:

Energy – 55 kcals

Protein – 1.8 grams

Carbohydrates – 6.5 grams

Fats – 2.4 grams

Fibre – 2 grams

So do try out these recipes and comment and tell us how you like it!! Happy cooking!!

 

Mehvish Kazi

Hey everyone! This is Mehvish Kazi, a Registered Dietitian (RD) with the Indian Dietetic Association and also a Certified Diabetes Educator (CDE). I have completed my graduation and post graduation i

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